Ok. Silence is over. New laptop on my desk since three weeks. But time is not enough. Today happened something though. And I need to complain a bit.
Rewind: following Chicago I took a full running-free week. Body felt all good. The mind stated to complain by Saturday… As it felt all fine, especially for the calf, then I started easy run again. Annoying few weeks with calf issue but now it looks better. Still issue to find time, but this is another story.
Back to this morning. Awaken at 2:38am by the coughing concert from E&T, could not sleep back and it felt pretty early (!!!) for a run. Waited 4:30am for light core exercises and then gear on for morning intervals. It felt chilly (8°C on my phone, 2°C on my watch…) hade decided “hard core” gear: shorts, 2 tshirts, arm and calve sleeves and neck warmer and bonnet. Felt all fine. Nothing much about the intervals but on the way back home, I just got bumped by a car… From nowhere… and that disappear as fat as it came and hit me. Pretty chocked. Got back home anyway and did check with the nurse what to do (basically nothing). Got to work and the carousel of meetings started again. Well back home again, prepared all for fajitas evening before heading out again. Chillier and even slippery at parts, the run did go well.
So what about the post title? Well, when the darkness fall into the city I chose carefully my heart so I can be seen. Fluo yello, pink, green, blue, mix of all… Just pick and you’ll have one of my outfit. In the top of this, LED on the skies and one on the arm. As I said I look like a freaking Christmas tree! So how on earth could this car miss me and hit me? Watch up, drivers. You are more dangerous than a elk crossing a motorway when you are not awaken and driving.
Surely ended fine as I apparently have no bruise. But still!
Time to rest. More running awaiting tomorrow.
Keep on running!
4 hours of sleep ain’t optimal…I know… But at least had lots done before going to bed (late) and going up (too) early. The clock was supposed to wake me up at 6:30am, but the mind woke up slightly before 5am. And nope…was not well-rested. But definitely not possible to fall asleep again.
What was on the menu for today? 13km easy. Not a chance I do that with the form I felt. Will do one of the 8-10km morning runs instead…if I make it to 8km I thought. 7ºC outside, freezing just thinking of it, I opted for long tights and wind shield again. And on the top… a bonnet! Skipped the gloves though. Out, it felt chilly but nice. Off I went and the legs did not turn right as usual but left. OK, then. And what else? Not the harbours? nope. Took the dark alley instead. Good to have bikes now and then. Don’t feel too lonely. Easy peasy pace, reached the bridge without really noticing how and hop! I was the 54th bike (?) to pass over the bridge. Turn back and headed to the city. So nice to be on the bridge when the sun is showing itself shy and bright. OK, the body felt quite fine now. The 8km will be done but if heading home, I will cut the run to 9km and this does not “sound” good. So a little detour would be nice. Took the 14 to 19th km of Göteborgsvarvet and the legs seriously did not want to stop then. Felt really nice, but the stomach started to tell it was hungry (not often happening during a run btw). So turned back instead of pushing the run to 15km+ and nicely aimed back home. 13km. Job is done. Shared with an almost disappeared moon, only a few stars and the nice sun rise.
Quick breakfast, long warm shower and off to work. Good to have had a very painful massage yesterday (I start suspecting he does that on purpose!). The body feels good today. Will see if the 8-10km morning run can be turned into a 8-10km afternoon run instead 😉
Keep on running and great day to you! 🙂
The clock will now soon turn to 7. Was up early, no computer from work (in case it would come the urge to start already at 4:30am…), legs a bit tired, so seriously, why waiting?
No crazy speed for getting dressed, even took long tights (7°C but felt a bit chillier) and hop! The pavement and the roads are mine 🙂 Easy pace, testing this right hamstring which behaved really well on Saturday but was a bit tired yesterday (Monday) making me looking like a kind-of grasshopper on my chair… All ok but tired. Pretty dark and when I got to this straight bike path I just looked up to the skies and that felt so nice. Sharing this with the stars, the moon and the dark skies above. Felt like running on a treadmill (!) which moves. Like having the road going under my feet and not me really moving. Nice.
Ok, turning back home meant having side boring wind but his training. Tried to keep my eyes opened because the mind was not really alert 🙂
Back home and quiet. Shower, getting myself ready, hanging training clothesto dry and now pancakes are on the table, waiting for the monsters.
07:03am – time to brush those teeth and head to work. Soon. Was it three days ago I ran in Stockholm? … Nice with such a start for the day…
Planned: 10K as temporun – training race
Actual: 10K @42:53 🙂 – place 18 all women (11th at the finish line), 4th in age category
Not the easiest/flattest/lightest of the route…. Got the kicks and rehab done in the morning. Spend the day wandering around and rush at the end to get prepared. Porridge around 7:00pm and shower to get ready at 8:15pm… Not too great preps this time. Got to set the hair up, prepared the shoes and double-checked the watch and the chip on the shoes. All set. Ran easy to the start using the last slope and final 1.5km of the route 🙂 Fun to see people cheering already, one saying that the first runner was already passing by (he he he, I wish!). Saw the final preparations for limiting the road and noted the wind in the final street… Fortunately the rain was not there. Had been raining cats&dogs a couple of time during the day, but now it was just lightly windy. Arrived 8:45pm at the start, figured out where the start 1A was (nothing looks the same when it is dark!), got a stop to the loo and…. Started to wait. Having friends meeting at the tram stop at 9pm I decided to go and check them out. Nice to meet a talk a bit before the race. Met Lennart as well from the club and then it was already 9:08pm…Maybe should try this thing called “warm-up”… Left with all the best luck and smiles and off to the start. Met Maria B (Hälle IF) warming up. This is her who won at Kungsbacka vintermilen last year J A few accelerations in the dark, found my plastic bag cover I had hidden behind a tree and then started the wait for the start…among the coolest gang of elite runners J Felt a bit misplaced, but what the heck… I did qualify for starting there (even if I am probably and by far the slowest of the group on a 10K 😛 ). And almost 5minutes to start aaaaand the heavy rain started to fall on us like crazy. Yeaaaah! Fourth time I run this race and everytime it has been a wet start. As long as the start is not delayed this year I think… right when the speaker announces that we have a 5minutes delay for the start… Can definitely see that HE is under cover when WE are under the rain… Not many smiles from the runners around me, I can tell. Doing a bit of jumping, moving a bit, smiling to the guys around me (and yes…the “misplaced” feeling does increase then!). When hearing 10 seconds to start… REALLY?!?!? Cannot he announce a countdown like…1 minute to start…30sec… and he even shout in the speaker “TWO SECONDS TO START”…
9:35pm – Start it is! Rushing as fast I can in the dark and I just see a thundering yellow on my right and a thundering green/black on my left. And off we went. Nice that the rain had kindly stopped before the start. We run onto a close to pitch black street and then turn and up the little slope. A wave of men with fucshia tshirts just burst passed me (the tshirt colour is the chosen one for this year’s race and all runners are to wear it – apart from elite who may if they want or choose to run in their club’s colours…which I chose 🙂 White singlet, black Moremiles shorts, black arm sleeves and Adidas Adizero Adios Boost Orange. A fast-like outfit :)). Back to the race. The long first straight line is going fine, tricky to check the pace as it is dark out there. Turning up right and then right again to reach km1. Lots of beeping on the first control matt… to start hearing cursing guys all around. So I lift my eyes from my feet (don’t want to walk on something or water or whatever and fall!) and see…small white plastic hurdles ahead of us!!!! WHAT IS THIS?!?!? All are rushing on the left of those…which is a VERY wet grass and then for the final 2-3 then most are running above those “plastic tubes” on the ground…which I decide to do…forgetting that I am probably 2m smaller than most of the guys here and then I actually have to JUMP (!?!?!) above those hurdles and on the last one, my foot step on something which is under the white plastic stuff and the left ankle shouted a bit. NOT A HAPPY ME then. (and no cursing from my side, but definitely not happy)… and it is only km1!!!! Continued the run and then left and it is downhill. Nice with some cheering (WOW, people came despite the rain!!!). and at the end of the street… a giant disco bowl is hanging high in the air…and all the floor is actually turning and bouncing and I already feel sick…like sea-sick! And it is the turning right then and thanks! The street-lights are back and normal after that! Straight and easy, if the first km went sub4, the second one will be far from it. But who cares? Nice and easy to km3. Had been passed by 2 women by now (all the elites are far away now…). I got a nice rhythm and let all the guys passing by. Feels like a marathon start. All are rushing, but I know there are 42km to go… Let’s them rush… Until the brain is waking up around km3 and remember it is only 10K to run this evening. Anyhow, the light fake slope to km4 is heavier that before. Nice to have no wind and no rain though. Reaching the water-station and taking an energy drink. Dropping half on the nice guy giving it to me and then just rinsing my mouth with the rest left and spotting out the whole thing (disgusting taste!). Getting back to the run and hearing MW cheering on the side (yes, I will try to catch up with #22 and see if he (?) is cute!) and the new slope is arriving. Nice and easy, easier than during training actually. The turn to km5 is great with music and hearing someone shouting my name is even better! Twice in less of a km 😛 Passing the 5K in 21:06. D*mn…. 6seconds slower than I wished… But continuing.
The first half was easy-peasy really. Passing a bunch of guys on the way to the slope. A bit of cheering from Magnus from the club (thanks!) and then just taking 2 dextrosol at km6 more for the fun of it (?!?!?) than because it is needed. The first slope feels a bit heavy but once again, being a female in the middle of males does call for some cheering. Which I get and thanks for it! Tricky to see who is cheering because it is SO dark. Anyhow, the scary hill to the first church is soon there and still not seeing the first elites passing… Yeaaaaah! I am not THAT slow anyway 🙂 Starting then the uphill and after the first turn, I see the first male runner crazily running downhill…closely followed by the other elites…and here came the first female runner and all others after… Just continuing listening to the cheer-leaders to the way up. Yes, I know I am almost on the top and some are slowing down…which makes me accelerating a bit (kind of). Have no clue of my pace by now. Just feeling all ok – training-like. Have seen Maria B going down on my way up. So I estimate she is 1km or so ahead of me… Sounds like a sub40 to me… Passing km7 and then turning around Masthuggetskyrkan…to get stopped almost by all the guys taking water or sport-drink at the station, trickily placed JUST after a turn and in the downhill on the other side of the Church 😦 And it is to bite it a bit, headwind for a short while and time to rush down. WHY ARE YOU SLOWING DOWN GUYS?!?!? I have to cut a bit on the left side for passing guys slowing down in the downhill… Not a chance I do that. I know how fast it can be taken. Down down down and fast fast fast. Not seeing anybody really on the way down, just passing people. And turning left to the next downhill… this one we have to run it on the pavement (which I think was stupid, because the street is much less slippery-like than the pavement…but I am not the one arranging the race…). And it is just fast and faster and almost fastest 🙂 It is now less than 2km and it is going nicely fast (not race-like fast, but good enough for today). Passing Andrej who is cheering my name (thanks!) and here comes the first of my best fans G parking on his kickboard and shouting to keep the pace up and all will be good J More of my name in the same street and then the final right turn towards the soon-to-come Church slope. Hearing a functionary cheering that I took the slope quite nicely earlier the first time (i.e. on my way to the start) so I just have to do the same now! Cool to be recognized in the dark! (then I remember I have my club outfit and not a fuchsia tshirt. Difficult to hide…). And the heavy(est) part of the race starts…almost; G has made it to the start of the hill for more cheering..Can’t let him down really! So rushing a bit more (ok, I noticed that I take smaller steps AND looking at my shoes then…) and seeing E&T on the right side…OF COURSE I am making a short curve out for some high-five J And a smile (as if it is not painful…). Passing the music band (sorry, did not noticed what it was for music…to concentrated on NOT stopping and walking). Now it is only a few meters to the end of this *#%!& hill and to the almost-final street. Not too many stopping, but several slowing down here – as expected. Gosh, this is heavy with those small slopes here and there. Getting to km9 and I am just dead tired… but ONE km is left. Just have to rush with the wave of guys around me…some just waking up at this moment…I am waiting for reaching the next street and the little downhill… and accelerating. OK guys, WHY are you slowing down in the downhills?!?!? I jump on the pavement and run there passing probably a bunch of guys there and then of course I have to take the external side of the right curve but who cares… I am almost done! And it is just not long at all. I feel the legs are burning (this chili cream is just killing me! Never getting warm-feeling when I need it). And turning right and it is not much left. On the way up the final slope I just feel like flying. Noting a few guys and deciding they won’t finish before me. Just rushing through the crowd and accelerating, hearing the kind and happy cheering of the guys I am passing…I am on a cloud and I see that the clock is not yet to 43:xx…JUST.A.LITTLE.BIT.MORE….Aaaaand YES! It is finished. Pressing the watch on 42:51. SOOOOOO glad to have made it under 43. The plan was under 45 minutes for this route. Even I ran this race two years ago right under 44 minutes, the route this year was tougher. So sub45 was a good to have. So sub43 was definitely a happy ending… Same as usual after the finish line: Medal, banana, water, cheering from guys around me (fun to hear one saying “I thought I could beat you but you were to strong at the end. How are you doing that?” J and another one just hugging me for the fun of running passed him (Hmmm OK, then!)). After that, just turn back and got more water and then pressed saved on my watch and started again the clock for running back home. Easy peasy pace. Ready for running 3 times the distance already run…. Yapp, have to work on the “being-tired-at-the-end-of-a-10K-race”.
Official time: 42:53
Weather: 12ºC, Feels like 12ºC, 8 km/h SSW wind, Humidity 88% (form Garmin). Nice in the air at start, heavy rain for 5minutes before the delayed start (just to make us wet?!?!? Is that part of the plan?), dark in the skies
Food: Grahamsporridge + banana+soymilk @7:00pm, 2 bananas + water right after the race, risotto+Italian sausage 1.5hr after
During: Dextrosol 2@km2&6 (most to wake up…) and mouth-rinsing with sport-drink
Gear: Moremiles short shorts (3), MIK white singlet, black arm sleeves. Real nice to have the arm sleeves when it rained before the start. Might have been a bit chilly otherwise. Shoes were nice and well-suiting…and fast J
Shoes: ADIDAS Adizero Adios Boost – Orange
14/ tricky again to set an effort on this one. Definitely above the normal-workout-effort, but not much more. Of course a bit higher on the way up to the church, definitely a 15 for the last Church 250m-slope, but despite the final 300/400m being fast, the effort then was not more than strong 13. Just running on adrenaline and happiness by then! J
Knee pain: 0/5 – YIPPIE! All good. The body felt all fine and ready for running.
NOTE: One more good training race. Better shape that in the previous 10K-race, feeling good just. Once again could the preparations be a bit better (like shower and clothing 45minutes before the start was maybe a liiiittle late for concentration or so…). Warm-up was a little better this time, but could have definitely run 3 more km for being really warm before start. Should have kept my plastic cover on before the start to skip being all wet…. Good to have skipped the music in the ears (dangerous in the dark and in a race!). Great with so many people running as it gave a lot of pull at the end and through the race (well, did not use it during the race, but definitely at the end!)
NOTE: Running in the dark is fun, but racing in the dark ain’t my favorite and far from it. Especially when raining and slippery. Really dangerous I think. Have not fallen, but the ankle slip of the km1 made me a bit scared for the rest of the run… All went fine though.
NOTE: The pre-run done yesterday was on heavy/tired legs and it might have been this during the race as well. No excuse. Just checking how the legs are lately. Probably some rest to plan within short…
What a nice long night of sleep can do on the body is underrated. Woke up before the birds (he he he!) and quietly changed to my running gear for an easy early morning recovery run. Still dark outside, but my guess is that it won’t take long before the light starts to show up in those early 5am-runs… Already turned right instead of the planned left, then aimed to the bridge instead of to the harbours and started the bridge with nice easy pace and fit legs. The temperature felt pretty nice despite being on the bridge. 19 bikes had been passing the bridge when I ran the first time. Over the little bridge and down and back on the other side. Liiitle heavy start on this side, but reached the top after running on the top of the toes, so…heavy is good! The watch beeped on the top and it was just to run down easy-peasy. Passing under the bridge, starting easily to run up…considering whether to cut it for today and run back home oooooooorrrr…. continuing the bridge (of course, by the time my reasoning was finished, I had crossed half the bridge already…). By then there was 23 bikes that had passed the bridge… same procedure as before (I really like this bridge and doing it twice is double-fun!). Then it was time to cut the fun a bit and run back home. Still controlled pace liiiitle acceleration at the end (cannot help it…the legs do decide sometime!). Still quiet, time to get those pancakes done as promised yesterday. Added black sesame seeds in it and it looked really fun.
5 pancakes and a tea later, it was time to get ready for work 🙂 Meeting meeting and meeting and then back home. Quick lunch (had red meat to ensure my little red cells are building up correctly 😉 and then moooooore meetings. Suggestion of the day: “back-to-back” training does have a certain appeal and indeed can be good AND fun to do. BUT “back-to-back” meetings are leaving you and your brain in a very high level of tiredness so you have to ensure to have the window opened to get fresh air in!
Completing the day with the second half of the core&stability workout (yes, the dreadful “core” part… not really dreadful, but when done after a whole day work, ball pikes are NOT that appealing… are they ever any appeal, btw?…
Still a bit of evening left for cosy reading and chilling out. Early morning tomorrow too…Yippiiii…
NOTE: tested my new blue leg sleeves today…under a long tights. OK, maybe not optimal, but it felt quite fine. Have been washing them and they look pretty smaller now. Good my calves aren’t too big, but I think they won’t last long. From Monday running with the black ones, it felt quite fine on Tuesday. Although the run was not that much more than a recovery one. Will see to have one pair during the quality run later this week or during the long run…more to say…
Long day today and worth having a few minutes to write about it…
Late start (I guess?) with hitting the road @5:30am (yaaah, the clock rang from 4:55am…). Had planned to run in my “fashion victim outfit” (read: winter underwear + short shorts on the top), but seeing that it was a little rain falling, I skipped the idea and took regular long tights and the rain jacket.
Good GREAT choice! Because the drizzling rain from when I crossed the door turned into a light rain after a few 100m. Was too focused on putting one foot before the other at this time. By km3 my fingers were officially cold AND I was REALLY annoyed by the rain that decided to fall RIGHT into my eyes (of_course_!). Headwind on the top of it (of_course_!) AND turned into snow flakes after a while (of_???? course!!!). So recap: rain, wind, snow… yes you got it: slush after km4 was everywhere. And my wind gloves were no longer protecting against anything (originally this is against the wind (therefore they are cold “wind-gloves”), but with rain and snow, they aren’t of much help…). Took really easy, had planned a 6min tempo and turned out into a 5:30-tempo. All good for a real-easy-recovery-run. By km10 I had discussed with myself (I do that sometimes while running…) and agreed that I would get to the hills and see how it felt before starting the serie. OF COURSE it felt good (ok, not the fingers, because by then I could already not feel most of them and had difficulty to stretch and change the music… I am not talking about the tricky part of pushing the buttons lap and start on my Garmin…). 10 times up&down until the red door 🙂 nice flying feeling which was just tainted at the end by the fact I could no longer FEEL I had fingers. So skipped the 1-2km planned for cooldown and took the direct way home (without passing by START…). Had to bite my gloves off my hands, pull my home key out of my inside pockets, (here I am not proud of what will follow…) took off my shoes in a really bad way (but seriously…fingers – shoes – fingers – shoes… OK, I choose fingers!), DIRECTLY to the bathroom under….HOT WATER (yes, for you who have done that before you understand the terrible and stupid mistake… for you who have NOT tested this, I strongly advise NOT to do it!) Turned out to burn even more (and therefore the tears, the shouting and really not thinking straight… Then it was the shower part (have you tried EVER to take off your clothes with frozen fingers?…). Took ca. 10minutes to stop yelling (by this time it was mostly in my head the yelling!) and then a few more minutes to get back to (almost) normal. WHAT A GREAT WAY TO START A DAY!!! Quick breakfast and headed to the office (of course it started to rain after 500m but this time the mascara stayed a bit better…)
Long day at work, especially three meetings in the same room with bad ventilation. So when getting back to my place, took a banana and an apple and really did not feel like running AT ALL. Well back home, took only a short time before jumping into my running gear and deciding to go for my interval workout (which was planned for yesterday, but could not do it as taking into consideration the blood giving…). Heavy legs during the warm-up (yeaaaah, good start…), the final accelerations felt like worse than ever (they always do, but today was even worse). A bit of stretching aaaaaand off I started. Too fast as usual, and then too heavy and then slowing down. The second interval is worth talking about: was pulled (!) by a skater during a bit more than half and passed him after that, making my fastest km since this autumn by 4 seconds… Of course (there are lots of “of course today”…so much logic in this world…) the following km felt heavy and slow BUT the one after that… became my fastest km ever since… a few minutes before… which made me happy. By now I had no choice (?) but turning back and run the 4 last intervals back home. 3 heavy intervals and then…taaaaadaaaaa… (took 10sec extra of rest…) and got to the EVER fastest km by 2 sec (since a few minutes before). So yes, it was a real tough session, was expecting tough and got some! So nice average for the run BUT not satisfied really because it was SO difficult to have a steady pace throughout the intervals. It is indeed easy to start fast, slow down and then increase back to fast at the end. This does not make it as a good interval (in my mind), but probably a fast one. Would be good to have a running buddy able to keep me from doing that during those “short” long intervals. A bit surprise with this outcome as well, due to the blood giving yesterday (and yes, I do think a bit that it was not too smart to do this run so close to the bloodgiving, but was soooo longing after running a bit faster than the (necessary) recovery runs I have had the past two weeks…
Summary of the day: 2 runs, hills, intervals, rehab and nicely tired. Just have to aim for the bed now and all will be solved by the time I wake up.
(and yes, I was SO glad that I did not have the same weather this evening because it would definitely not have ended that well…)
(yes, I can do a whole serie of “So You Think You Can…” :))
Early bedtime does not necessarily mean good night’s sleep. Following the suggestion of M, I did listen to an app making me to sleep. Well, I was really tired, so unsure the app helped a lot, but what I can tell is that I did not hear the lady voice counting no “6” (she was counting down 10 to 1). ALl good you may say? Well, not really. Woke up a bit feverish after midnight, cramp in the stomach and rushing to the bathroom was not an option but a necessity. Never happen really to just throw up in the middle of the night. So no it was not funny. (Or was it the lady voice hypnotising me and saying that I had to do that?…). Hummm, tried to get back to sleep. Not working. Listening to the app? not working (I did hear the whole countdown and the whole session as well until it stopped. Was even wondering if I should run it twice to have an effect…).
But when the clock rang @4:55am, the brain was happy, the throat was fine (did I say that I tried the 1tsp whisky, 3 tsp honey and a dash of lemon + warming the whole disgusting thing and getting it down the throat. THEN I noticed that tsp was teaspoon and not tablespoon…). Anyhow, no scratching throat meant “good to run”. Hitting the pavement @5:30am has its charm. Having DJ Eclipse music in the ears at the same time is the moment of the day I like. Just rolling… (ok, just running…). Decided for an easy 10K, then @km5 I turned right to the little slope and got to the 12K and then by km6, took a run around a block raising the bar to 14K. Hmmm, so nice feeling. Even passing beside the bakery factory was nice (aka they did not bake the cinnamon buns this time, but another thing that was smelling yummy…). All went really fine, so decided to include drills as well (and once again, planned to do it @km8, (but I was then under a little bridge) then km9 (but it is so close to km10…) and then km10 (not a chance I stop this nice pace…) and km11 (nope. Not stopping at an odd km-number…) SO it turned out to be km12 that had the honour to be the start of stretch and drills session. Still a bit unsure what drills are best to do, so included indian jumps, butt kicks, forward kicks, crabs and the whole thing twice (with light jog or walk between each drill). After that, the plan was to get right back home, but took the right side of the block and pushed the run to 15km 🙂 Nice start for the day, I would say.
It is only after I got back home that I noted that something was a bit odd. As my throat was a little rusty and scratchy yesterday, I had 2 neck warmers during the run (a bit overkill you may say, but it was actually nice to have it warm there). Tried to talk… not a sound… Got a hot shower…tried to talk…still no sound… rushing to my mobile to sms work-colleague and find a backup plan for the 3-hours session I had planned this morning. Not working so had to postpone it to next week and after that worked from home with regular hot tea with loads of honey in it (I took the green tea with ginger and honey… plus extra honey… Hope this will work…)
By lunch time, the voice was back (a little) but the scratching too 😦 Enough voice for a friend chat and got some boost for both training and work. Rest of afternoon sitting on Pilates ball in meeting (so the bum is resting a bit from hard chair sitting!). Call from the doc indicating all looked good in the test apart from too high (!) blood value and level of iron. So had a new test done to check another thing. But good news was that the iron level was higher (ok, too high, but higher is better than lower…). After that had planned to go and give blood as the doc indicated it was fine. Stupidly forgetting my ID card, I could not give any 😦 Drop-off my faulty contact lenses and then ran to training arena to meet my coach F2F (never met but after three races and training camp). Nice to exchange ideas and got an additional rehab exercise. Then ran back home, ate quick a soygurt with cereals and honey and then time for rehab. Changed a bit with less reps (10 instead of 15) but doing two series. Way better and felt easier a bit (especially the swiss ball curl one leg!).
Rooibos tea with lots of honey and time for bed already arrived… Training program settled and indeed Paris is at the corner!!!
(btw… the voice is almost back but gosh! the scratching is killing me 😦
Had expected a busy week…turned out to be a crazy one… which is the reason for having a long full-week post instead of small daily updates.
Let’s rewind to Monday – this is still week 1 after marathon, so keeping the running to the lowest, agreed with that (!!!) and to have some alternative training to keep the body active. Well this latter part is just NOT working. I cannot just jump on my bike if I wake up @5am and no gym in the neighbourhood where I could just pop in at this time of the day… Swimming? apart from jumping in the channel, I could not see any alternative as the swimming pools do not open before 6:30 or 7am…. (WHO sleeps so late really?!?!?). Anyway, having this said, Monday went quite smoothly, lots of preps to do, got a deep massage and a late lunch. The day passed without really noticing it and then it was time for the strength session of the week. Got the rehab exercises incorporated in it. So all-in-all, Monday was a good (rest)day.
Tuesday started early – could not just stay in bed after being awaken for a while so 5:19am 🙂 I had already hit the pavement for a r.e.a.l.l.y. s.l.o.w. run. Tried to keep low pulse, and at this pace, that was no challenge. Great to start the day this way, the legs wanted it really (and yes the brain did benefit from a bit of fresh air). Temperature of +4ºC, just great really and this was the first time (of many…) this week were I considered having my shorts on. Try to keep the flattest route as possible, which means quite a boring outing. But this is ALL for the good of the body, right? Then the day went on with meeting, meeting ooooh and one more meeting, lunch with friend, prep for meeting aaand more meeting and finally ending the day with a …meeting (do you see a pattern here?…). Extremely tired and with the worse headache, I just went back home and lay down with wet towel on the forehead. Would have given my kingdom (if I had any…) for a quick run in the evening… Instead I did my rehab session including the golf ball. Strangely, the golf ball is not really painful. BUT the side of the hips ARE. Crazy pressure points showing pain ALL-THE-WAY… so of course I stop pushing them when it hurts…actually, I don’t! I push until the pain is disappearing and this sounds really like “searching for pain”, but if this is necessary to have it gone…just do it then! Regarding the rehab, have set a plan for 25 days (until Paris) so to cut into few parts instead of seeing it as daily routine (yes, it might turn into daily routine, but right now, I cannot run, so better having some objectives set on something else to keep my sanity of mind 😉 )
Late up on Wednesday, went directly from bed to rehab (and late means 6:20am…). Good to have this done before work. Real good meetings in the morning, nice lunch with friend and then final preps for presentation and meeting with worldwide colleagues in the afternoon before aiming back home. Pretty tired. Have been feeling dizzy since Monday from time to time. Have thought it was the air at the office or the wonderful mix I take like 3 times a year (cappucino+hot chocolate), but nope. No reason. Could be stress but generally this is translated into heavy stiff shoulders. So more sleep maybe? yaaaa, probably, but this does not explain dizziness+headaches. Anyway, took a bit of air in the evening when picking up E: missed my tram and the next one was 6minutes after, so decided to walk to the next stop. By then I had a good warm-up, change my course and headed to the pick-up place instead… reaching it way before the tram I was supposed to take arrive. So yes, my 2-pence advice? walk (at a good tempo) – it is WAY faster than waiting for the tram-taking-it, being transported to your destination… Late bedtime as had a lot to jungle with, among other things final rehearsal for Thursday presentations, cleaning and clothes hanging and oooh yes… a birthday cake to bake…
So when the clock rang @4:15am on Thursday, I actually had slept only…… ok, a few hours. So not yet reached the deep sleep pattern, it was ok to go up, get dressed and aim for the street again. Soooo nice to run in the morning fresh air. Had rained during the night and it is the nicest feeling to breathe such air. Got once again a bit boring flat route, but slightly faster than Tuesday, without effort nor thinking (OK, I did think about what shape I was drawing in the street while running and actually from the turtle-shape I had planned, it turned out into an antelope upside-down …. yaaaa, I know… all for occupying the mind….). Followed directly with the rehab… Indeed, for this particular Thursday I would have wished to have 37 hours to get all done, but unfortunately my order was not delivered in time and still had only 24 hours to make it work… Fastest shower ever, dress and then birthday wake up. Then all pretty fast, going to work – work-work-work and then back home. Work stress back – hot tab not helping at all, quick drink with colleagues to say goodbye to one of us leaving to another department and then finally birthday celebration in a Corean restaurant. Good to aim for the bed this evening, I can assure you…
Friday started a bit dizzy, still stress from work, but less. Having no running to counterbalance, it is pretty tricky I would say. Lots of work done, checking as well for rehab and starting to realize that Paris was not THAT far away… Cosy evening including rehab in front of a movie 🙂 One more full-rest day. Been checked by the doc for having a health certificate for Paris and passed. A bit of tests to be run for the dizziness, could be missing vitamins or iron or whatever… of course, missed the last pick-up for the test so had to come back on Sunday morning…
You may expect that the weekend would be easy and peaceful then… you cannot be more wrong. Saturday was a busy one. Up with the light (actually BEFORE the lights in the sky), got my new shoes on and then aimed for an easy run. Felt pretty slow in my head but when checking the clock it was way faster than planned. Stopped after 6km for some drills (nice to do 🙂 and then moved along doing a nice circle-like route. 16km – longest run since Dubai. HR a bit higher than previous run, but this time 1) I did not focus on having a slow pace and 2) did not think about having a low pulse neither. After the bit stressful-crazy-busy week, I consider that a bit of higher HR is fine. Rehab done right after. Then started the beginning of the day 🙂 Pancakes for breakfast, talk about training and then preparation of evening with guests. Gosh, what this day felt long and busy. But so nice ending it this way 🙂
Sunday‘s start was thanks to a siren of a car beeping in the morning (otherwise would have gladly stayed in bed!). Change to running gear (yaaaa… always have it ready on the sofa does help in the morning, when you need some convincing…). Got to run a bit everywhere, finally taking a few km from Sylvesterloppet (ran in December) and then the final km of Göteborgsvarvet (to be run in May again). All under drizzling rain, which was pretty nice and refreshing. All monsters up when I got back home so did my rehab before breakfast and it was already time to go to the doc for taking the tests. Waited a bit after that for G, but it took too long time so skipped it in order to ensure the logistic for the rest of the day could hold! Drop-off at soccer practice, a bit of shopping (spiruline and linseed oil), lunch at Subway and then time to go back home. By then, T and I were pretty tired so went for a nap while the other small ones played more soccer. One hour nap later and had to check what I had purchased for disgusting things. The oil is just repulsive to drink and the spiruline is having this abominable colour (thanks for its lack of taste and smell!). So it went down but I seriously doubted it would STAY there! Easy rest of the afternoon and now it is dark and feeling like night… Have to get ready for a new week starting… Hopefully with way more run, still rehab and rest and skip the stress…
Week summary? pretty simple as the title of the post indicated: lots of rest, lots of rehab, way too much stress and way too little running. Good that the weather is better (sorry kids! the snow is gone and adults are happy for that!). A bit tricky to compensate the little running by something else this week. Have to find a “backup plan” for future rest weeks! But I think that it was good to have this rest. High hamstring (if this is what it is meant by my “thigh/bum muscle”) feels better (or at least not worse). But it is just there. Like this AC-noise you notice when entering a room and that disappear after a while. You just do not notice it, but it is still there…until you notice it again! SO… had time as well to look at the next races and it just feels SO EXCITING really. Rehab is boring, rehab is necessary…let’s continue then!
OMG! Paris…21 days to go!!!
Summary week 20140129-20140202
Wednesday felt miserable. Snow everywhere, back to work starting to sink in (well, it did since Monday, but Wednesday if half-way through the week, right?…). Remained on “Rest” mode as a bit unsure what to do really. The snow ain’t my enemy but ain’t my friend either… Fully enjoyed (almost?) my massage at lunch time. Good to have a short break from early work start and planned to be late work. Back and shoulders were all good. Coming to the lower right side, bum and thigh felt fine as well (of course, there are pressure points which are generating nice pain, but overall felt fine). The calf was a bit sensitive, but considering I recently ran a marathon… you got the picture!). On the left side however, it started fine for of course getting to the trigger points which are PAINFUL (and here I mean PURE pain). Side of the thigh and hip felt similar (yeaaaaay! 😦 ). We checked the right adductor as well and the recommendation was to massage and do pressure from time to time. Evening spent checking a school as well and then bedtime to catch up on some sleep (apparently the sun tan makes me look tired…).
So I started Thursday well rested and with a short real easy recovery run in the freshly fallen snow/slush/icy parts. Of course it was enjoyable to be moving those legs, but really? did I run a sub3-marathon less than a week ago when I can barely move forward in a decent pace in all this slush all around?!?!? And nope, I did not make any effort to increase the pace because 1) it is NEVER fun to run in snow/slush and 2) my anti-slip under my shoes felt like not keeping in place correctly so I had to attach them back a couple of time until km9 when I got bored, took them off and ran on half-slippery pavements (BUT at least the legs felt like normal again!). Pretty easy pace, tried to keep HR under 75% of max (and not knowing my max pulse, I can set the “75% of max” to whatever I want 🙂 good to be back on track, I thought. No pain, little sensitive calf, but could be whatever. I decided as well to call for help to the French community here and got suggested to meet C, French physiotherapist who could meet me right the same day. This was brilliant, because I could not get time to any physiotherapist I called before that. The verdict was pretty simple: “Why did you wait to come and being checked?..:” (…whatever…). He checked the bone structure stuff, nothing was misplaced (which is a good sign, right?) meaning this was all muscle-related (which is a less good sign, right?). His diagnos was as follow: – chronic tendinitis ischial tuberosity (left side) – this is my “thigh/bum muscle pain that has been coming on and off for a year or so, tendinitis adductor (front – right side) – this is the strange pain that popped up twice since Dubai and tendinitis level of insertion of quadriceps (right side) – a bit unsure here, but there was definitely some pain… Well, the good news is that despite having a chronic tendinitis, he suggested it could not be too “advanced” as I could run and it was going on and off. Despite this, it was high-time to fix it. Serie of suggestions: rest (!), MTP, voltaren (!), voltaren pack w/plastic film overnight (!), shockwave, stretch, ice, golfball massage 😦 Regarding the Voltaren part, I felt already I would not do it after having had this not recommended. Amplified by S telling it was a big “no no” for those tendons. For the “rest”-part, of course it may be better with some rest, but having had some rest during the past year and not noticing any difference nor improvement, this will be on the list but like “as usual”. Deep tissue massage and stretch definitely on the list. Golf ball massage is not my favourite, but if I have to go through this to get rid of this pain, so be it! Shockwave therapy has not been proved being good nor bad for the (high) hamstring tendinitis (HHT), so I will wait before this. SO, ended with a session including back manipulation, extreme stretches and recommendation for more rest. Which I am taking seriously because if there is a moment this year I can settle for some rest, this is this week 0.
Friday felt like too early starting with early meeting, and then cancelled meeting, replaced by another meeting, lunch with nice company and more meetings in the afternoon. TGIF! The day ended with more snow and seriously (I am very serious in this post…) I am pretty fed up with this weather… Easy-cosy evening and more rest.
Saturday was under the “rest” sign. Yes, it burns every inch of the body not to go out for a run (I even could consider using what A called the “hamster-mill”… yes, sounds desperate, and I might feel this way!). Took non-inflammatory tablet in the morning and took cold treatment as well. Despite the lot of walking, it felt … nothing! The left hamstring was exactly in the same shape and the right one. By mid-afternoon I felt pretty tired so took a hot bath, more ice treatment afterwards and 1,5hour of sleep later… did feel like more sleep would be great to have! Long talk to get some thoughts out of my mind, get some suggestion on running and overall having a long nice discussion… Cooking then and watching tv before bedtime. Rest day… I think I might have reach my limit here…
Up with the birds (which are probably in warm Africa now, but still wake up early…), I aimed for an easy run on Sunday morning. After having spent Friday evening in front of cosy movie and surfing on all what google can provide about hamstring tendinitis and how to solve this,… I decided to settle for flat route. Nice in the air, I was a bit sceptical about the twinkle little stars on the pavement…ICE! so carefully run back and forth and yes, running along the water is NOT a good idea, when icing is in progress. Spent the rest of the day at G&E indoor athletics competition so when reaching home late afternoon, I needed to shake a bit my legs and ran a double run (same as this morning – slightly faster but without really doing it on purpose). This evening was however way more icy on the pavement and had to be extremely careful with my running (or almost walking…). Anyhow, just finished now all the clothes folding, preparing for tomorrow’s breakfast and time for joining Morpheus has arrived.
Full rest week… time to get this pain in the rear disappear for good really! Have settled for taking another easy recovery week (week 1) which anyway was planned to have a minimal mileage of running. But will see how the legs and body feel. Alternative training like indoor bike is almost as boring as dreadmill-running… But if it is the cost to pay to get this butt right… Will start with a rest Monday and deep tissue massage again. Sounds nice and enjoyable, but I promise that it will be far from it. Once again, price to pay for getting it fix, I am happy to do it.
Tricky night. In bed around 10:30pm, took a while to finally fall asleep but then the rain woke me up…thought it must be around 3-push and if though it would be as good to go up…but no, the clock indicated 11:27pm… Disappointment! Back to sleep (easier said than done…) and then it was really time to go up…4:35am…10 minutes earlier than the clock. Still ok. Took half an hour to get ready and kind-of waking up. Had my new cool army blue tights on as well as compression socks for the still light sore calves. Massage pre-run with warmup chilli cream and rain jacket on before flying away 🙂
Soooo nice it was to run at a normal pace again. Tried not to be too excited about it though… Pretty easy pace under the city lights, light and refreshing wind. Great. If only I would have listened to my eyes and skipped the rain jacket…Too much rain had fallen during the night, impairing my ears (and judgement for clothes).
Did my rehab exercises after this early morning run and then enough time for breakfast (enjoyed 2 croissants and warm chocolate oat milk…yummy) and be at the office by 8 🙂
Lunch of veal with double portion of potato puree, drank a few tea mugs as usual and then it wad time to get back home again.
A bit tired it was as good to get directly out for intervals otherwise they would never be done… Dressed lighter than this morning and of course, got some rain at the end of the warm up and first two intervals. But ok. More drizzle, right 🙂 Have never done that many reps of 400s, not too easy, but really enjoyable (yes, it was enjoyable!). Cool down went in the streets around home to get a round figure 😉
Shower, protein drink and just had to wait for fish en papillotes and after cosy storytelling, it is now time for bed. Will be sleeping good I think!